I cook instant oatmeal with water in the microwave, take it out, add sugar and milk, then reheat. I'm not fond of milk microwaved a long time.
The milk is a protein, the oatmeal a whole grain to carry you.
Glycemic index (GI) is a measure of how quickly a food can make your blood sugar (glucose) rise. Only foods that contain carbohydrates have a GI. Foods such as oils, fats, and meats do not have a GI, though in people with diabetes, they can affect the blood sugar.Nov 3, 2022
You would need to look up the glycolic index of 1 tsp of sugar and the dried fruits separately.